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Ruley

AP murder attempt fails

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Ever look at your training program and wonder why your coach is trying to kill you?

Well this morning I got up and looked at the session to be done before work and wondered what possed AP to try and put me six feet under .

The session:

15 Mins warming up to 275 watts

Then 2x15minute intervals at 330 watts

Then 45 minutes of running at 80% of max hr

 

so I caffeinated up, cranked the music and flicked the fight or flight reflex firmly towards mike Tyson and took a nice big bite.

Driven hard by the chorus of kanye west's monster and the Hawaii 2010 DVD I dug my heals in and swore I was going to destroy what the bastard had set me.

And the result...

Ruley 1. AP 0

25 minutes above 180 bpm on the bike winding up a little bit harder near the end and finishing up at 187bpm then having no probs knocking out sub 4 minute km at 80% for 45 minutes.

 

13 Weeks to kona!

Maybe you'll have more luck next time Pitman :lol:

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13 Weeks to kona!

Maybe you'll have more luck next time Pitman :lol:

Do we send flowers now or are you going to have your ashes sprinkled over the water at Port?

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Are you sure .... I saw a lonely skinny figure shuffling down a street this morning (still only 2 degrees) at 8am, I toot the horn several times and eventually a head turns and looks through what could have been glazed eyes but sees nothing and I thought still delirious, as he jogs on. And probably late for work.

Yours :lol::lol:

Spy

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Hear ya Riley. Tried the same trick on me as well but with significantly lower wattages. A punctured tyre half way the session saved me.

 

Surprisingly I Was pretty pissed off with that.

 

Some other time AP. I'll get ya

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G,day Riley,

 

What's your FTP?

 

330watts doesn't mean much unless we know what you are working towards?

 

Fluro

 

P.s: from memory you are pretty light so those watts could be quite challenging.

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wow??

 

who cares??

It,s a good post to show what a low 9hr guy is doing with 13 weeks to go

 

But with more info, it could put things into perspective a little better.

 

At this stage 330 watts means jack s&@t

 

Fluro

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Guest Gimili

ruley - do you always caffiene up before.... is just the addiction or you do it to help the session

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Bloody awesome workout. You must be charged up and motivated 13 weeks out to be smashing the session like that.

 

Well done.

 

this is what I love about this place, the emotion of training comes out.

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wow??

 

who cares??

Well people are interested in what Ruley is up to. Your kind of post puts others off doing the same thing. It's a triathlon forum, surely it's ok to discuss a tough session you have just done?

Don't post your crap if that's all you have to offer.

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Ftp low to mid 320's. When ready to race 72-73kg so neither light nor heavy.

Ftp is from a very very solid 50km tt on the road. Always find I get slightly lower watts on the wind trainer.

Gim-Addicted tocaffiene but cut myself to 3-4 coffees per week and now use it specifically before my hardest sessions.

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This reads like an ad for AP! WTF?

 

Nah just mucking around, keep em coming Ruley. I like looking at the training sessions that those who are genetically gifted are able to do. :lol:

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Well people are interested in what Ruley is up to. Your kind of post puts others off doing the same thing. It's a triathlon forum, surely it's ok to discuss a tough session you have just done?

Don't post your crap if that's all you have to offer.

+1 on that.

 

I love to read this stuff, go for it Ruley.

 

It sh*ts me the tall poppy stuff where people want to knock you for going hard. Some of the guys I ride with sometimes whinge and mone when I want to put the hammer down or hit some hills. I understand it because they want different things out a ride, just a bit of fitness, socialising and a coffee, but I want a bit more. So sadly I may not be riding with them as much anymore because I dont want to upset the group dynamic and it's a shame cause there good blokes.

 

Keep these kind of posts coming, people, especially during winter when it's tough for us all to get out there.

 

PS - If there is anyone in the Newcastle area training hard I'd be keen to meet up with some more people and join in some sessions, drop me a line.

Edited by nin

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It,s a good post to show what a low 9hr guy is doing with 13 weeks to go

 

But with more info, it could put things into perspective a little better.

 

At this stage 330 watts means jack s&@t

 

Fluro

2 * 15 mins at 330 watts means he is doing alright

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Just think of the hottub at the end...

 

He tells me he has some awesome plans after IMNZ if he happens to have a good day. Sadly, I probably won't get to see much of it as I will still be on the run :lol:

 

The big fella is going alright and is on fire at the moment. He is looking lean and fit and is focussed towards Kona, pumping out some crazy sessions and nailing them all. Makes me feel all fat and slow...................wait a minute - there's a reason for that :lol:

 

Keep it coming Ruley. Your enthusiasm is great..........for most of us, at least.

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Some of the guys I ride with sometimes whinge and mone when I want to put the hammer down or hit some hills. I understand it because they want different things out a ride, just a bit of fitness, socialising and a coffee, but I want a bit more. So sadly I may not be riding with them as much anymore because I dont want to upset the group dynamic and it's a shame cause there good blokes.

 

Maybe they're training to a plan :lol::lol:

 

Good athletes don't go hard everytime they feel like it - Ruley does some rides where he averages 200wt or less - it's all about balance :D

 

It pisses me off when guys join our aerobic group sessions and have to win every hill, they just don't realise that "this is not the event we're training for" - the event is the one where you all pay your money and put numbers on :D then you go hard :D

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Maybe they're training to a plan :lol::lol:

 

Good athletes don't go hard everytime they feel like it - Ruley does some rides where he averages 200wt or less - it's all about balance :D

 

It pisses me off when guys join our aerobic group sessions and have to win every hill, they just don't realise that "this is not the event we're training for" - the event is the one where you all pay your money and put numbers on :D then you go hard :(

 

 

Group rides = social riding for me....................often I'll start out with the group for an hour or so and then go off and do what I need to do on my own and then meet up again with them for coffee later :D

 

The days I have a riding plan I either go alone or with my riding partner who is happy to do the required sets.............

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Maybe they're training to a plan :lol::lol:

 

Good athletes don't go hard everytime they feel like it - Ruley does some rides where he averages 200wt or less - it's all about balance :D

 

It pisses me off when guys join our aerobic group sessions and have to win every hill, they just don't realise that "this is not the event we're training for" - the event is the one where you all pay your money and put numbers on :D then you go hard :(

 

 

Group rides = social riding for me....................often I'll start out with the group for an hour or so and then go off and do what I need to do on my own and then meet up again with them for coffee later :D

 

The days I have a riding plan I either go alone or with my riding partner who is happy to do the required sets.............

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Just think of the hottub at the end...

 

..................................and this time WAIT until the end before you get in the hottub :(:D:lol::lol::D:D

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I know what you're saying AP, but you have to keep in mind that for someone who is not much chop on the upward slant like you, that if i were to ride at the same HR as you (or even less) i would still drop you like a bad bean pie. it's not about going hard up the hill.

 

anyway i know you're not referring to me coz i would actually have to get on my bike to be a bad boy in aerobic squad rides! :lol:

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..................................and this time WAIT until the end before you get in the hottub :(:(:lol::lol::D:D

 

I was going to say it but pot being black and all.... :D

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Done anything about that barn door drag of yours Ruley? You have supply, just need to reduce demand if you can. Lucky it wasn't classic 2 x 20 min eh?

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Pretty much everyone except you maybe?

 

ha ha - pretty much sounds like it

 

great to hear about any training, what people are doing and how they do it and their reactions/feelings after - makes you realise the tough ones ARE tough and we all suffer

 

Maybe some people are cut they cannot get to Kona - one day leaning from those who actually can get there it might happen, but bagging them will not help one bit

 

Awesome post and great thread

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If AP has no issues (or you), would you mind putting the rest of your week up so we can see it in context /balance?

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I am not sure why anyone would be protective about their training program - I have seen quite a few pros tweet theirs

 

If you are silly enough to follow someone elses program with a different race goald and focus based on their idividual needs then silly you

 

Always cool an interestin to see how some train but would never let it change my program

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Actually watts/aero is probably more important for a triathlete. For a tour rider watts/kg basically determines those with a chance at success, as the climbs sort out the contenders.

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If AP has no issues (or you), would you mind putting the rest of your week up so we can see it in context /balance?

 

I have no problems here :lol:

 

 

Bunny, The only thing Ruley is likely to gain from posting his program is judgement, what help is that to him? It is between him and his coach.

 

 

That would be right, there's bound to be someone who doesn't approve :lol: but somone could gain a bit of an idea on how to put together their own week, adjusting it to their own level :D keep in mind this is a well developed athlete with good technique in each discipline :D

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I agree, but this workout was done on a trainer :lol: And the talk was more a measure of the athlete's true ability and to best do this Watts/kg gives a fuller picture.

True, true.

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Will post this evening when I get home.

Might also have to revise the numbers after todays race.

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See what you mean about people judging - fair point - just interested more than anything - I have my own program from a great coach so not looking to change anything

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Gim-Addicted tocaffiene but cut myself to 3-4 coffees per week and now use it specifically before my hardest sessions.

Are you only talking coffee or do you still go for 'No Dose'?

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Pre training and pre race its generally short blacks. During sessions or races no dose.

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Pre training and pre race its generally short blacks. During sessions or races no dose.

How many do you use in a race? Both on the ride and run?

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4-8Mg per kg of body weight 100-120km into bike then redose part way through run. Depending on length of race I adjust pre race dose, 200Mg long races, 600mg sprint races.

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